Building a masculine body can be a tough challenge and it could take months or even years to achieve. Still, a lot of men set out on a journey to build larger muscles, but they often fail to follow a well-structured plan that incorporates the perfect combination of training and diet. Both of these elements play a vital part in a man’s (and woman’s) ability to build lean muscle.
Simply participating in strength training exercises without eating foods that are high in protein, zinc and other nutrients that are essential for muscle growth would result in poor muscle development. Eating a protein-rich diet, but living a sedentary lifestyle, would lead to obesity. When these two elements are in perfect balance, however, muscular growth is achievable.
We’ve studied some of the best muscle-building foods and compiled a list of the best choices that you can add to your diet – all of these options are cheap, but contains a high amount of protein and other nutrients that the body needs to develop lean muscle mass.
Chicken is the most obvious option and it is also the most preferred protein-rich food. Every person that wants to build muscle knows about chicken, that’s why we decided to include it as number one in our list. A three-and-a-half ounce skinless and boneless chicken breast contains 31 grams of protein. Chicken is also rich in iron, which is another nutrient that is beneficial for individuals who wants to build muscles.
2. Canned Tuna
Tuna is an excellent source of protein, but it is important to choose the right type of tuna. Livestrong recommends opting for a canned chunk light tuna in water. A three-ounce serving of this tuna will provide you with about 16.5 grams of protein, but only contains about 73 calories and 0.8 grams fat. Tuna also contains vitamin D, which is known to increase testosterone levels in male individuals.
3. Ground Beef
Ground beef is usually affordable and this meat is also rich in protein. A three-ounce serving of beef contains approximately 15.62 grams of protein, zero carbs, about 181 calories and 12.6 grams of fat. Apart from being protein-rich, ground beef also contains calcium iron and potassium.
Eggs are also quite obvious as it is often recommended to individuals who wants to build muscle, but a lot of publications have deemed eggs as an unhealthy food choice. BodyBuilding.com reports that eggs are actually one of the best foods for building muscles. A single egg contains about six grams of protein – and the proteins in eggs are actually one of the best quality proteins available in food sources. According to The Health Site, eggs may even help to enhance your sex drive.
5. Cottage Cheese
Cottage cheese is rich in a type of protein that is slowly digested by the body, known as casein protein. Since this type of protein digests slowly, it is the perfect snack to have before bed as it will prevent the body from using muscle tissue in your body as a source of energy during nighttime when you are fasting.